[Michaela]

I never personally pre program a deload. For me it’s all auto regulated and by feel.

I don’t think one movement not progressing is sign for a deload unless you are having other signs as well?

What about just changing the movement to something else?

Yes it’s looking like it’s time to switch up the movements. For the deload part, can a sign be just soreness or aches and pains etc?[/quote]
Those are normal signs of training, not needing a deload

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[Michaela]

Try it and see how you get on with it man! Make the most of what you’ve got and if you feel like it needs adjusting then do so!

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[Michaela]

I would want to see what your execution of exercise and intensity within the set looks like

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[Michaela]

It depends. On body comp, energy levels, recovery. Just have to try it and see how you feel, look, progress and adjust accordingly

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[Michaela]

Rice based is good option if you’re doing cereal. Like rice Chex or Rice Krispie cereal

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[Michaela]

Tuesday 5/16/23

40 min fasted cardio, followed by 3 sets of abs, posing rounds, and stretching

Non training day. Therapy/body work at normal training time

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[Michaela]

Monday 5/15/23

No cardio – 20 min fasted outside walk

Cybex hack
5 pps x8 (+25# -5 reps)
5 & 4 pps x12 (matched lw)

Rogers press
5 pps x12 (+1 from lw)
4 pps x15 (-1 from lw)
LL only 2&1 pps x15 (+20# for same reps as lw)

Leg ext
70 x15 (+2 from lw)
70 x12 (+1 from lw)

Smith split squat
185 x10 (+1 from lw)
185 x7 (+1 from lw)

Lying leg curl + adductor
95 x15, stack x14

TBJP Nutrition: Michaela10
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[Michaela]

Sunday 5/14/23

40 min fasted cardio, followed by 3 sets of abs, posing rounds, and stretching

Non training day!

TBJP Nutrition: Michaela10
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[Michaela]

Jocko podcast!

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[Michaela]

Just as you’ve said bud! On a need to do bases. No problem in using sleeves on top sets for security.
Only you know how the weight feels with and without sleeves and if you’re using them as warmth or actual assistance so you’ll have to dictate that!

TBJP Nutrition: Michaela10
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[Michaela]

Yep go for it man!
I would increase protein as well
Assess weekly with progress photos and make changes / increases as needed!

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[Michaela]

Saturday 5/13/23

40 min fasted cardio, followed by posing rounds and stretching

Delt & Arm pump!

Lying cuff laterals
2 sets

Smith press
1 top set

Rear delt fly on pec dec
2 sets

Seated db lateral raise + front raise
2 sets 15-12 each movement

Rope press down
2 sets

Rope overhead extension
2 sets

Machine dip
1 set

Single arm overhead extension
1 set

Preacher curl
1 set

DB hammer curl
2 sets

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[Michaela]

If EAA’s work best for your budget then stick with that. If you can splurge then go with the MPS max

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[Michaela]

I never personally pre program a deload. For me it’s all auto regulated and by feel.

I don’t think one movement not progressing is sign for a deload unless you are having other signs as well?

What about just changing the movement to something else?

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Friday 5/12/23
No cardio – 20 min fasted outside walk

Hamstring emphasis day!

Leg ext
90 x15 (+20#, -5 reps from lw)
70 x16, 50 x14, 25 x18 drop (+2,2,1 from lw)

Seated curl
190 x8 (+1 from lw)
160 x11 (matched lw)

Lying leg curl
125 x9 (+1 from lw)
95 x12 (+1 from lw)
LL only 50 x9,4,2 RP

BM squat
4pps x11 (+1 from lw)
3pps x15 (+3 from lw) no sleeves

Adductor
Stack +2p x13 (+1 from lw)
Stack +2p x7, stack+1p x5, stack x6 drop

Smith rdl
2 pps x12 (matched lw)
2 pps x9 (+1 from lw)

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